DATE

WARM-UP
3 Sets:
10 Leg Swings / Side
:30 Row
10 PVC Pass Throughs
10 PVC Muscle Snatch

then…

10 Snatch Grip Deadlift (45/35#)
10 Snatch Pulls
10 Overhead Squats
10 Hang Squat Snatch
5 Hang Squat Snatch (40%)

POWER
Squat Snatch (onto the plates)(1 Rep-Max of Snatch)
3 x 4 @ Up to 50%

Squat Snatch
2 x 3 @ 50%
1 x 3 @ 60%
2 x 3 @ 70%
2 x 3 @ 75%
2 x 2 @ 80%
1 x 2-1-2-1 @ 85%
2 x 1 @ 90%

Snatch High Pull from 1 block (Touch and Go)(1 Rep-Max of Snatch)
4 x 5 @ 50%

STRENGTH
Snatch Grip Push Press (1 Rep-Max of Snatch)
2 x 4 @ 50%
1 x 2 @ 60%
1 x 2 @ 70%
1 x 2 @ 80%
1 x 2 @ 90%
1 x 1 @ 95%
1 x 1 @ 100%
1 x 1 @ 105%

METCON
AMRAP 20:
2 muscle-ups
4 handstand push-ups
8 DB power cleans (35/50 lb)

ASSCESSORY
Depth Jump
4 x 6 @ light

Weighted Pull-up
7 x 1 for Load

Weighted Dip
7 x 1 for Load

your
SCORE

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